WOD / Blog

24 July 2021

Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them! Mobility: Sore?  Fix that!

23 July 2021

Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: “Narf” For Time (12 Minute Cap)9-15-21Pull UpsThrusters (95/65) Teen/Masters RX: 65/45 Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more […]

22 July 2021

Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1) Start at 70% of your 1 RM. Every minute on the minute (for 15 minutes) add 5 pounds to each side and lift and lower one rep. If you get to a weight you can’t lift, go back to the last successful weight and stay there for […]

21 July 2021

Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Up Skill Work WOD: 6-Minute AMRAP100 Meter Run1 Ring Muscle Up Stimulus/Focus:  Working an advanced gymnastics skill under fatigue. Run hard. Aim for  6 rounds. 6-Minute AMRAP5 Burpees1 Ring Muscle Up Stimulus/Focus: Fast burpees. Aim for 6 rounds 6-Minute AMRAP20 Double Unders1 Ring Muscle Up Stimulus/Focus: Unbroken double unders. […]

20 July 2021

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (15 Minutes to Work Footwork with the Bar Overhead) WOD: 15 Minute GAFAP1 Split Jerk (135/95)1 HSPU1 Air Squat2/2/2; 3/3/3 Teen/Masters RX: 95/65 Cool Down: Tabata Diagonal Plank Holds

19 July 2021

Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP1 Squat Clean (135/95)1 Strict Pull Up2/2, 3/3 . . . RX+: 175/125; Strict Chest to BarTeen/Masters RX: 95/65Teen/Masters RX+: 135/95; Strict Chest to Bar […]